24
Jan
TUESDAY 1.24.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
25 Burpees
Coaches choice
10 minutes
1: Front Squat (3X10)
*70% of 1RM
2: Split Jerk (5X3)
*80% of 1RM
MC: Metcon (AMRAP – Reps)
RX
3 Rounds:
AMRAP 4:00
10 Double Unders
2 Power Cleans 135/95
20 Double Unders
4 Power Cleans
30 Double Unders
6 Power Cleans
etc…
Rest 2:00
RX+
3 Rounds:
AMRAP 4:00
10 Double Unders
2 Power Cleans 185/125lbs
20 Double Unders
4 Power Cleans
30 Double Unders
6 Power Cleans
etc…
Rest 2:00
Start over each New AMRAP
Start over each New AMRAP
EC1: Metcon (Time)
EXTRA CREDIT #1
3 Rounds:
21 Power Snatch 95/65lbs
12 Muscle Ups
EC2: Metcon (Weight)
EXTRA CREDIT #2
5 Minutes Post Metcon:
10 Minutes to find 1RM Snatch
EC3: Metcon (Calories)
EXTRA CREDIT #3
EMOM for 20:00
Bike 12/8 Calories